Tuesday, December 17, 2013
5 RFT of:
10 Burpee Pull Ups
5 Power Clean & Jerks 155/105
Grip Strength Exercises
1. Towel Chin Up
If you’ve never felt soreness in the muscles of your hands and fingers then you haven’t tried towel chins. All you need is a towel, a chin-up bar, and a high tolerance for pain. Now, without tying any knots in the towel, throw it over the bar. Wad up each side into your hands and hang on tight. Now perform as many chin-ups as you can. (Obviously, this a great arm and back exercise, too!) After a few sets, when you can no longer pull yourself up, just grab the towel and hang off of it. Then call a cab, because you won’t be able to steer your car home.
2. Plate Pinches
Grip strength isn’t all about crushing power. It’s also about finger power, or what some call “pinching” power. To improve finger strength, try doing plate pinches. Grab a pair of dimes (newbie translation: ten pound plates) and place them together, smooth side out. Hold them with your finger tips and keep them pinched together. That’s probably easy, so now move up to a pair of quarters. Keep track of how long you can hold them and each time you try it, see if you can squeeze out a few extra seconds.
3. Power Hold
The best way to do this is in a power rack. Set a barbell up at just above your knees. Load it up heavy and pull it off the pins. Now it gets technical, so pay attention: Stand there with it as long as you can. And then, uh, put it down. Then do it again. That’s it. Use an overhand grip, not a mixed grip (palms facing different directions), and keep your hands outside of your legs. Again, have your partner time you and try to beat your time each session.
4. Bar Hang
Jump up to a chinning bar and hang there until you fall off. If you can hang over a minute, add weight using a dipping belt or by holding a dumbbell between your ankles. If you’re a real bad ass, hang with only one arm. (This is a great stretching exercise, too.)
5. Farmer’s Carry
Pick a weight/distance and GO! Try and beat your time or add weight!